Pacing a 5k

As fast as you can for 3.1 miles.

Run a hard pace from the beginning.  Don't start slow and build up.  The fastest pace you can hold over the 5k is what you should run at.  Nice even kms.  Your workout the other day you had 5:29 kms for 3.22k. Just hold that pace if you can.  If you can go even faster, all the better.  If you have the juice to push for the last 200m then all the better.

Congrats on your new Garmin.  I just got one too a few weeks ago.  Been loving it.

3 miles usually.  About a 5k.

edit:  I guess what I am asking (in a way) is how much faster do people run during race pace than during workouts?

That depends on the work-out....my paces range from less than 7:00min/miles to a little over 9 min / miles.

If I HAD to tell you at what pace to run try 8:30 for 1st mile, adjust accordingly and make it hurt.

that is the line of the day!

to OP, I have a 5K this Sunday.  It starts at 9:10am...I plan on going for a slow 10 min run at 8:55am and then getting to the starting coral...hoping to start the run with my HR over 100...that way you don't have the warm up fluctuation...you can run harder longer.  At least I hope this works for me.

you think those hurt?  Take a look at my 401K for the year.

Toader

I see you have some good questions - and as we discussed, use your HRM tomorrow - using an RPE scale starting out tomorrow - shoot for a 7/10 on 1-10 scale. At mile 8, you can use 8/10 and for the last mile try to bump up the effort a little. Hold back in the beginning. Try to hit your lap button on each mile so you can tell us your average HR and time for each mile. THIS IS IMPORTANT.

Good luck!

PS - don't go out all out, or on a suicide pace. That would be silly and is very bad advice for a newbie

You guys should be ashamed to give a newbie terrible advice like you did. Be nicer to the newbies, ok? Thanks!

what Zone do you train in for a 401k?

 Sounds like Zone 5 from the sounds of it...

Heart attack zone.

I tried to pace my firt 5k.......got passed by a mom pushing a running stroller.  I still hear about  that one

Joe

You have to be careful of the advice you get on BT.  It's mostly beginners telling other beginners what to do, including me.  But you have a level III coach giving you advice, I think I would listen.  In the past, I've found Mike's guidance to be right on.

Ernie

Can't stress enough - follow the advice above.  Do NOT go "ballz to the wall".  Very dumb idea.

Thanks everyone!  I'm heading to bed for some sleep now.  I will report back how it went. 

I'll keep some marbles in my pocket in case any old ladies try to pass me!